Start
End
Knee Tuck Jump
قفز ضم الركبتين
Target Muscles
Blue = primary · Gray = secondary
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- 1
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
- 2
Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
- 3
Jump as high as you can, raising your knees up, and then ensure a good land by re-extending your legs, absorbing impact by allowing the knees to rebend.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
